STAY HYDRATED : IMPORTANCE OF WATER

IMPORTANT FACTS ON DRINKING WATER

Eish 2 O IS A GO! DRINK UP

1.     DON’T FEEL THE THIRST:                                                                                                                                                    Despite the popular sprite slogan, by the time you feel thirsty, you have already lost about 1 percent of your total body’s water.  So don’t wait until you feel the thirst to obey the thirst, rather stay hydrated. SO... STOP READING, TAKE A BREAK, GET UP AND DRINK A GLASS OF H2O, I’ll wait for you till the next tip...

2.     LOOK GOOD, FEEL GOOD AND OPTIMIZE THOSE MUSCLES                                                                                    Re-energized? Good, Water keeps your skin looking good and energizes your muscles. Drinking water helps you lose weight as it increases your metabolism, thereby burning calories faster. So never stop drinking water in an effort to lose weight.

3.     EASY DOES IT                                                                                                                                                                            You can’t burn the weight in one workout so if you’ve lost weight directly after intense physical activity that is weight lost from water, not fat. So stay hydrated when exercising. And small increments of weight loss is the healthy and most effective way to lose weight and keep it off. Men should drink about 3 liters (13 cups) of total beverages a day and women is 2.2 liters (9 cups) a day

4.     CONSTIPATED? Drink more

Water Helps Your Kidneys and Helps Maintain Normal Bowel Function.About 70 percent of an adult’s body is made up of water

5.      CRAVING CAFFEINE                                                                                                                                  
      Fizzy drinks, coffee, and even tea, although made up mostly of water, also contain the dreaded “C” word... caffeine. Caffeine can act as a mild diuretic, meaning it prevents water absorption thereby stopping it from travelling to necessary locations in the body.

2 PHYSIO TIPS TO DRINK MORE WATER

1.     Keep a bottle in the car, in your bag and at the desk (prefer glass bottle)

2.     Have a beverage (not fizzy drink or coffee) with every snack

UNTIL WE BLOG AGAIN, STAY ACTIVE AND HYDRATED

           Lianca Dookran          

"Hands On Physio on Hand"       

032 5863240     0727294763

Check out our BLOG!

http://www.physiotherapist-ballito.blogspot.com/

http://www.ballito.mobi/content/physiotherapist-lianca-dookran

*** OFFICE SPACE AVAILABLE TO RENT IN OUR PHYSIO ROOMS FOR MEDICAL PROFESSIONAL, CONTACT US FOR DETAILS.

OFFICE EXERCISE TIPS : LEGS

OFFICE WORKOUTS

Most of us work those 8-5 jobs and feel we have no me time. Well there are no excuses. You spend at least 40 hours at the office, so it makes sense to bring your workout to work. (Minus the sweat pants)

Feeling guilty about indulging over the weekend. Why not incorporate exercises into your day at the office. We all love great legs, so I’ll start you off with 2 simple lower limb exercises.

Hip Flexion:

Sit tall and suck in that abs, (stomach in, chest out!!)

Lift your left foot off the floor, keep the knee bent. Hold for 20 seconds, relax and repeat for 20 reps throughout the day, (take a cue: maybe each time you send an email) Remember to repeat on the other side.

Knee Extension:

Same position: extend the left leg until its level with the hip, contract that quadriceps (front thigh muscle). Hold for 20 seconds, lower and repeat for 20 reps. Remember to repeat on the other side. (Take a cue: extend those knees when you sip that coffee)

Chair Squat:

Speaking of contracting those quads, the best way to train those quads, hamstrings and gluts (toned legs and firm bums), try squats.

While sitting, lift up until your hips are just hovering over the chair, arms out for balance.  Hold for 10 seconds, stand all the way up and repeat for 10 reps. (take a cue: squat when you take telephone call)

UNTIL WE BLOG AGAIN, KEEP MOTIVATED AND STAY ACTIVE

           Lianca Dookran          

"Hands On Physio on Hand"

032 5863240     0727294763

Check out our BLOG!

http://www.physiotherapist-ballito.blogspot.com/

http://www.ballito.mobi/content/physiotherapist-lianca-dookran

*** OFFICE SPACE AVAILABLE TO RENT IN OUR PHYSIO ROOMS FOR MEDICAL PROFESSIONAL, CONTACT US FOR DETAILS.

PHYSIO FUNNY FRIDAYS

PHYSIO FUNNY FRIDAYS.

Some Humor to ring in the Weekend.

An elderly gentleman goes to a physiotherapist and says:
"It hurts when I touch here" (pointing on his knee)
"And aches I apply pressure here" (pressing on his head)
"And here" (his abdomen)
"Also here, here and here" (his other knee, and both elbows)
So the Physiotherapist examines him and finally discovered what was wrong...

 "You've got a broken finger!”

UNTIL WE BLOG AGAIN, KEEP LAUGHING AND STAY ACTIVE…

           Lianca Dookran          

"Hands On Physio on Hand"

032 5863240     0727294763

 

Check out our BLOG!

http://www.physiotherapist-ballito.blogspot.com/

http://www.ballito.mobi/content/physiotherapist-lianca-dookran

 

*** OFFICE SPACE AVAILABLE TO RENT IN OUR PHYSIO ROOMS FOR MEDICAL PROFESSIONAL, CONTACT US FOR DETAILS.

 

TRIVIA THURSDAYS: Them Bones, Them Bones...

TRIVIA THURSDAY

This post is dedicated to the wealth of knowledge that my patients hold. How much do you know about your structure?

1.     What is the Longest Bone in the human body?

DID YOU SAY FEMUR?                                                                                                                                                               GENIUS!!! YES the femur (thighbone), makes up about 1/4 of your height. The smallest is the stirrup in the ear.

2.     How many bones do we have?

DID YOU SAY 206?                                                                                                                                                              You should be a Physio. Forget losing your marbles, how about losing bones? We are born with 300 bones, but when we reach adulthood we only have 206 bones. Why? Many of them fuse together to make a single bone as a child is still growing.

3.     EVER HEARD SOMEONE SAY, THEY ARE BIG BONED?

Well Adult human bones only account for 14% of the body's total weight. So this is not a plausible excuse for those tipping the scales.

Physio Tip: Exercise increases bone density and lowers the risk of osteoporosis. What Exercises though?                                                                     Weight Training, esp squats, Jumping Ropes, Running stairs

YOU NEVER TOO OLD TO LEARN ,

UNTIL WE BLOG AGAIN... STAY ACTIVE...

           Lianca Dookran          

"Hands On Physio on Hand"

032 5863240     0727294763

 

Check out our BLOG!

http://www.physiotherapist-ballito.blogspot.com/

 

http://www.ballito.mobi/content/physiotherapist-lianca-dookran

 

Top tips for Swimmers

WITH THE RECENT MIDMAR MILE, I’VE DEDICATED THIS POST TO THE WATER BABIES...

The most common injuries sustained by competitive swimmers are shoulder injuries, more specifically the involvement of the rotator cuff.

WHY?

·         Unilateral Breathing:  creates muscle imbalances.

·         Poor Technique: Incorrect biomechanics makes you more prone to injury. Freestyle and backstroke requires the swimmer to roll their trunk creating less drag and more propulsion... too much resistance means to much drag and the shoulder has to work harder and fatigues easily.

·         Overtraining: When the muscles are tired, they provide poor stability and you will get injured. So adequate rest is key to your performance.

To streamline and speed up follow my 5 tips to reduce your drag when swimming:

1.       Improve your mid back rotation- we need 70 degrees of thoracic rotation in to swim effectively. Again consult the physio for appropriate exercises.

2.       Improve your shoulder rotations- Decreased range of motion rotation can expose the shoulder to injury. Stretches given by your physio will assist you.

3.       Always Stretch (iliopsoas) hip flexors- to have a linear shape in the water and not have our legs dangle below your buttocks we need enough length in our hip flexors. See your physio

4.       Stretch your ankles- decreased Range of motion at ankles results in your feet pointing down while swimming which creates increased drag. Kick drills wearing fins works great, but see your physio.

5.       Improve midback (thoracic) extension – poor ergonomics creates a more flexed (hunched midback) esp. when you spend hours at your PC. Lying over a foam roller can help this. Or consult the physio for appropriate exercises.

UNTIL WE BLOG AGAIN... HAPPY SWIMMING AND STAY ACTIVE.

           Lianca Dookran          

"Hands On Physio on Hand"

032 5863240     0727294763

 

Check out our BLOG!

http://www.physiotherapist-ballito.blogspot.com/

 

http://www.ballito.mobi/content/physiotherapist-lianca-dookran

 

MAX OUT YOUR PHYSIO: TOP 5 TIPS

Here are my Top Tips for getting the most out of your sessions.

1.       BE ON TIME and DRESS APPROPRIATELY

If you are late and not in the correct attire your treatment time is shortened as we have other patients scheduled. You will miss out on the full benefit of your session.

2.       DO THE PRESCRIBED EXERCISES

Physio sessions are about 45 minutes so how many hours are you still reinjuring yourself. There is only so much we can squeeze in to those 45 minutes so it is imperative for you to continue with your home exercise program.

3.       DON’T LISTEN TO STUPID PEOPLE

OK, So they trying to help and are not really stupid but Don’t follow advice from anyone who lacks the expertise in this field.

4.       KNOW YOUR PAIN and BE A JOURNALIST

Is it sharp, burning, numbness, where, when how. Is important for proper diagnosis. Write it down as for most of us, our memory fails at the most critical times.   `

5.       PREVENT, MAINTAIN AND TAKE IT SLOW

Prevent future injuries by correct biomechanics (Prescribed by the Physio),

See your physio once a month for maintenance and go back into sport progressively.

UNTIL WE BLOG AGAIN... STAY ACTIVE

           Lianca Dookran          

"Hands On Physio on Hand"

032 5863240     0727294763

 

Check out our BLOG!

http://www.physiotherapist-ballito.blogspot.com/

 

http://www.ballito.mobi/content/physiotherapist-lianca-dookran

 

GIVE THE GIFT OF MASSAGE THIS V DAY. WHAT ARE THE BENEFITS?

Massage is a gift of health to yourself and others. Research shows massage therapy has an array of benefits.

BUT... There is nothing to compare to a PHYSIO SESSION

Studies show that more people get their backs rubbed and kneaded for medical benefits than for relaxation. You are aware of the stress reduction effects of massage. But it goes beyond that.

Massage can relieve  pain, improve posture, decrease blood pressure, relieve stress and anxiety, boost immunity, release endorphins, improve circulation, and improve joint flexibility.... and besides, it feels great.

So until we blog again ...Enjoy, relax and breathe.

STAY ACTIVE

           Lianca Dookran          

"Hands On Physio on Hand"

032 5863240     0727294763

 

http://www.ballito.mobi/content/physiotherapist-lianca-dookran

 

THESE ARE MY TIPS FOR A HEART PUMPING VALENTINES.

Your sweetheart may have the key to your heart, but a proper diet and regular physical activity can be the key to a healthy heart...

THESE ARE MY TIPS FOR A HEART PUMPING VALENTINES

No ooo’s and ahhhh’s : Don’t let aches and pains stop you from getting physical this Valentines, why not book your loved one for a session at the physio?

Time Flies: Quality time is one of the most meaningful gifts. Plan an active outing such as hiking, romantic stroll on the beach, cycling or a late night swim.

Puppy Love. Don’t forget to love Gizmo, too! Give your pet a Valentine and remember to walk or exercise them daily – getting active will benefit your health and your bond with your pets.

Spice It Up : Cooking at home is an excellent way to control the quality and amounts of what you eat. Surprise him/her with a home cooked healthy alternative.

Sharing is caring: if you do go out for a romantic dinner date, order one starter to share. Many restaurant servings are enough for two – splitting will keep you from overdoing it.

Still craving something sweet? Send a fruit basket to your loved one that has natural sugar as well as healthy nutrients instead of sending sweets with added sugars.

Take it slow : if you were gifted a luxurious box of chocolates from your sweetie stick it in the fridge or freezer and enjoy in moderation over several weeks.

Quit It: One of the best things you can do for your heart is to give up smoking or help a loved one quit. Smoking is the most preventable cause of premature death.

ENJOY THE V DAY PREPS... UNTIL WE BLOG AGAIN, STAY ACTIVE.

           Lianca Dookran          

"Hands On Physio on Hand"

032 5863240     0727294763

http://www.ballito.mobi/content/physiotherapist-lianca-dookran

STRUTTING YOUR STUFF IN THOSE STILETTOS THIS VALENTINES? IMPACT OF HIGH HEELS

ALDO, GUESS, GUCCI, MILANOS, NINE WEST... Being a stiletto addict myself, I have dedicated todays blogs to heels. With V-day steadily approaching HEELS=Aching feet!  No matter how great they look or how good they make you feel what an absolute curse it is! Especially as it is not exactly an easy part of one’s anatomy to rest, unless you are an expert at walking around on your hands!

BUT there’s definite risk associated with your fav high heels.
I love wearing them, but omg, can't they be more comfortable?  High heels prop us into an unnatural posture that places added pressure on the ball of your foot, shortening the Achilles tendon, tightening the calf and can cause a whole range of foot, ankle and even back problems.
If you consider how many thousands of hours in our lifetime on your feet it's no wonder they can sometimes strike in painful protest.
Since for most of us beauty trumps our pain so despite the above, you won’t stop wearing these sexy shoes... why not arm yourself with some foot sense, and walk away with happy feet?
Here are 4 high-heel physio tips.
1. Shortened tight Achilles tendon
The Achilles tendon is the thick, strong tendon at the back of your foot that connects your calf muscle to your ankle bone and while it can withstand high forces, it's also injury prone. If you frequently wear high heels, this propped position shortens and tightens the calf muscles and the Achilles tendon because the heels of your feet have limited contact with the ground, which aids in stretching both areas.
Physio Tip: Regularly stretch your calves and Achilles tendons, especially once you've stepped out of your stilettos.

HOW TO STRETCH THE CALF? EASY...

This stretch mainly opens the gastrocnemius, this is the first muscle that makes up the outer calf. With your arms extended and your back straight, place both palms on a sturdy surface, preferably a wall. Put the calf you want to stretch behind you, being sure to keep your heel pressed to the floor and the leg extended without bending the knee. The other leg is in a lunged forward position in between the wall and the extended leg. Keeping your heel down, slowly bend your elbows and lean forward.

Repeat same position but bend back knee slightly, this will stretch the soleus muscle (second muscle making up the calf)

***Hold all stretches for 20 second. Repeat 5 times.
2. Toe box-ing
With most high heels, fashion overrides function, either compressing the toes or forcing them together, which results in blisters, corns, bunions and many other conditions some of which may require surgery. Morton's neuroma is caused by a thickening of tissue around a nerve between the third and fourth toes. High heel use can bring about this condition through irritation and excessive weight on the ball of the foot. This stubborn condition is made better with orthotics, cortisone injections and sometimes surgery. In this situation, prevention is surely the key.
Physio Tip: First off, reduce the amount of time that you are in your high heels. Spend the rest of the time barefoot; in supportive, flat-soled shoes.
When you purchase high heels, follow these helpful guidelines:
Buy the right size. Your feet get longer and wider as you age so if it's been a while, have your size remeasured. Stand during the measure so you capture your weight-bearing size.
Fit also by feel. Sizes can vary from one manufacturer to another and from one style to another. If your normal size 9 feels tight, go bigger.

Big foot wins out. Many of us have one foot that is larger. If so, buy for the big foot so comfort wins out.
Late day expansion. Your feet swell during the day, so buy later, since a shoe that feels fine when you try it on in the morning could feel tight that afternoon.
3. Falling for someone this V day?
Have you ever fallen off your shoe? The position of the foot in the heels and an often narrow heel width can cause the ankle to become unstable, resulting in ankle sprains, not to mention the embarrassment of picking yourself up off the ground.
Physio Tip: If you tend to have poor stability choose shoes with a wider heel, or avoid ankle straps in favour of a full heel and try this balancing exercise to strengthen the muscles in your feet and ankles.
Alphabet foot: Stand barefoot, balancing on one foot and "air draw" the alphabet with your other leg. The varying positions of your moving leg will force you to test your balance on the support foot, thereby strengthening those muscles in multitudes of movement patterns.
4. HIGH HEELS = ACHING BACK
High heels shift our centre of gravity forward, causing the spine to bend backward to compensate. Is it any wonder that prolonged standing =low back pain?
Physio Tips:
Take a break: If you have to be on your feet for long periods, try to find even brief opportunities to sit down and take a load off.
Practice Posture Perfect: When you're standing, think about your core whether you're in a lineup, at a networking event, or waiting for the elevator, square your shoulders, lengthen your spine and bear your weight on both feet. Keep shoulders, hips and knees aligned.
Tummies In:  Pull in and up on your abdominals in a light contraction that will not only provide support for your back, but will strengthen your abdominals.
Take a Cue: "posture perfect" is difficult to maintain 24/7, so give yourself a cue ex. every time you sip a drink- engage your core.
HAPPY FEET ALREADY?
Lucky you...take these simple precautions toward prevention. If you feel you've overstepped your high-heel health with these or other foot maladies, take a sensible approach to your foot fashion and also talk to a podiatrist who can clearly diagnose your pain. It's important to remember that high-heel hindrances like these don't happen overnight, but rather develops over time, and you can take small steps each day to keep the pain away.


UNTIL WE BLOG AGAIN... STAY ACTIVE...

           Lianca Dookran          

"Hands On Physio on Hand"

032 5863240     0727294763

 

http://www.ballito.mobi/content/physiotherapist-lianca-dookran

 

DON'T STOP PLAYING

YOU DON'T STOP PLAYING BECAUSE YOU GROW OLD,
YOU GROW OLD BECAUSE YOU STOP PLAYING.
SO KEEP MOVING AND HAVE FUN !!

    Lianca Dookran          

"Hands On Physio on Hand"

032 5863240     0727294763

 

http://www.ballito.mobi/content/physiotherapist-lianca-dookran

 

HEADACHES? HOW CAN PHYSIO HELP YOU....

WHAT TO DO?                                                                      

Physiotherapeurtic management will involve a thorough clinical history related to the headache qualities and a physical assessment of the movements of the neck. This will usually provide sufficient information for a diagnosis, however if the physiotherapist isn’t satisfied that the injury is ‘mechanical’ in nature (i.e. abnormalities in the cervical joints, fascia and neural structures), then the individual needs to be referred to a sports physician / neurosurgeon for further investigations (i.e. neurological testing, CT scans) and the exclusion of more sinister causes of headaches.

WHAT CAN BE DONE?

The individual with upper neck stiffness will usually respond very well to physiotherapy. Treatment is based on scientific research led by physiotherapists and is concentrated on immediate correction of the neck stiffness and any precipitating factors that may be present. This treatment program includes:

• Massage and Dry Needling: will  assist  in resolving  the multiple  trigger  points (small  hypersensitive areas  within a muscle) located within the short muscles at the base  of the skull. These  trigger points cause  dysfunction  in  a muscle, reducing muscle length and strength and may also  refer pain  into  the either shoulder or  the  head  (front and / or back).  Massage  will  help relax  and remove trigger points to improve neck muscle function.

• Joint Mobilisations: are passive movement techniques applied to the vertebral joints of the cervical spine.  Joint mobilisations aim to restore full pain-free range of motion in each of the cervical joints.  To help prevent the recurrence of your headaches you will be shown exercises for your neck so you can maintain your ‘new’ mobility and movement.

• Stretching: poor cervical extensor muscle flexibility can ‘overload’ the upper cervical joints and associated structures. Hence, a regular stretching program to maximize their length is essential for correct neck function.
• Strength: Research performed by physiotherapists has found that ongoing neck problems may be due to weakness in the supporting and postural muscles.  Loss of postural control can lead to the neck poking forward and a rounding of the shoulders ie, slouch. This combination overloads the neck joints and other soft tissue structures, which over time, summates to cause pain and dysfunction.  Specific strength trainiing will aim to reverse weakness in the correct areas.

• Ergonomic Assessment of Workstation: the layout and design of your workstation (desk height, chair height, computer screen, desk space) can significantly increase the postural load on your bodies joints and muscles throughout a long work day; as such, this may lead to developing neck pain and headaches.

Stress: is often a large precipitating factor associated with cervicogenic headaches. As such, these need to be identified and addressed as part of the rehabilitation program, as it will significantly lower the occurrence of the headaches

RUNNING AND WALKING TIPS TP PREVENT INJURY AND KEEP YOU MOVING

1. Running & Walking Tips to prevent injury, alleviate pain and keep you moving for life.
The proper shoe can help maximize your efficiency and minimize your risk of injury. Try on many then select the shoe with the best shape for your foot. Your physiotherapist will assess whether arch supports or custom orthotics are necessary to improve your gait.
2. Start off slowly and build up your strength.
If you have been injured or are new to walking and running, follow a graduated program to help build your body’s tolerance to the stresses of running and walking. Too much too soon can cause re-injury and unnecessary soreness.
3. Walkers and runners are prone to overuse injuries.
These are often due to imbalances in strength and flexibility that you can correct through therapeutic exercises. Your physiotherapist can create a program designed specifically for you.
4. Choose walking or running to prevent osteoporosis later in life.
Weight bearing exercise provides controlled stress to your bones, helping to improve or maintain bone density. Your physiotherapist can help you develop a program specifically designed to maximize your bone health

PHYSIO TIP : STABILITY CAN PREVENT INJURY, CAN YOU STAND ON ONE LEG FOR 10 SECONDS?

TIPS FOR LIFTING OBJECTS.

PROPER LIFTING TECHNIQUE WILL PREVENT FURTHER INJURY

· Lifting can put strain on your spine.

· Use your legs to do the work – not your back!

· Tighten your stomach muscles before you lift

· Lifting incorrectly causes strain = pain!

· Never bend down from the hips to pick something from the floor.

· Plan ahead

· Place your feet shoulder width apart

· Tighten your stomach muscles

· Squat down near the object, keep your back straight.(like a weightlifter)

· Clutch the object close to your body

· Straighten your knees and stand up.

· Do not jerk

· Change your position by using your feet .Do not twist your spine – your nose should always be in-line with your toes.

· If the object is too heavy - get help.

· Stand at either side of the object, facing the same way.

· Squad and lift the object at the same time ( count to 3 )

· When putting an object down, follow the same rules.